Taking a few minutes to “turn on” your muscles before you hit the court can help prime you for success. “Warming up is a great way to improve performance. Your body becomes limber and your muscles will fire better,” says Ashley Patten, founder of Ashley Patten Pilates in New York, who put together this workout and demonstrates the moves for us. It will also help you stay injury-free.
The routine is dynamic—meaning it keeps your muscles moving, which stretches, strengthens, and engages them, says Patten. “It mobilizes your hips, glutes, and shoulders, so you can go after the ball, and it activates your core, which helps give you power,” she explains.
Do the moves before every game, says Patten, who credits Pilates client and media star Katie Couric for igniting her own passion for pickleball. “You can run through them on the court in 5 or 10 minutes,” she says. “They’ll get your body ready to play.”
1. STANDING HIP STRETCH
Stand with your feet hip-width apart. Lift your left knee and pull it with your hands into your chest. Engaging your core, work to stay balanced on your right leg. Then, step forward with your left leg and place your foot back on the floor. Repeat the move with your right knee. Continue alternating legs; do five reps on each side.
2. SHOULDER CAR
(CONTROLLED ARTICULAR ROTATION)
A. Start on your hands and knees. Reach your right arm forward.
A. Start on your hands and knees. Reach your right arm forward.
B. Rotate your right arm up toward the ceiling, then all the way behind you, and bring it back to the front, making a circle. Let your gaze follow your hand. Make the circle as big as you can, keeping the rest of your body as steady as possible. Repeat the move three times. Next, move in the opposite direction: Reach your arm behind you, rotate it toward the ceiling, then out in front of you. Do the move three times.
Repeat the entire sequence with your left arm, doing it three times in each direction.
3. ROTATED LUNGE WITH REACH
A. Start in a plank. Step your right foot forward between your hands into a low lunge.
A. Start in a plank. Step your right foot forward between your hands into a low lunge.
B. Keeping your left hand on the floor, reach your right arm toward the ceiling, rotating your chest toward your inner right thigh.
C. Reach your arm forward over your head, then place it on the floor, and step back to plank.
Repeat on the other side. Do three sets.
C. Reach your arm forward over your head, then place it on the floor, and step back to plank.
Repeat on the other side. Do three sets.
4. HIP CAR
A. Start on your hands and knees. Lift your right leg behind you to a 90-degree angle.
B. Engaging your core, lift your right knee to the side. Make a counterclockwise circle by bringing your knee forward to your shoulder, then down by your elbow, and back into your chest. Try to make the circle as big as you can while keeping the rest of your body steady. Do three times. Then reverse direction, going clockwise with your knee, and repeat three times.
Do the entire sequence with your left leg three times.
B. Engaging your core, lift your right knee to the side. Make a counterclockwise circle by bringing your knee forward to your shoulder, then down by your elbow, and back into your chest. Try to make the circle as big as you can while keeping the rest of your body steady. Do three times. Then reverse direction, going clockwise with your knee, and repeat three times.
Do the entire sequence with your left leg three times.
5. WRIST STRETCH
Start on your hands and knees with your fingers facing forward. Turn your right wrist 180 degrees clockwise so that your fingers are facing your body and your wrist is facing forward (as shown). Shift your body weight into your right palm and circle three times over your wrist in one direction, then three times in the opposite direction. Return to start. Turn your left wrist 180 degrees counterclockwise. Repeat the circling sequence three times in both directions.
ABERCROMBIE & FITCH YPB TANK. THIRDLOVE LEGGINGS
